Little Book of Mental Health

The Little Book of Mental Health A practical guide for Everyday Emotional Wellbeing Version Seven

Seventh Edition - 2019 © Primary Mental Health Service/Gloucestershire Health and Social Care Community have kindly given Public Health At Somerset County Council permission to adapt this booklet from the original version complied by Alison Sedgwick-Taylor – Clinical Psychologist, Primary Mental Health Service, Gloucestershire NHS Partnership Trust. Original design by: Hobbs Design Ltd. Adaptions to this version made by: Ani Overton Design and Graphics 01258 830 361 Printed using FSC accredited paper and vegetable ink. Disclaimer: In producing this booklet Somerset County Council, Public Health has made every effort to provide advice based on up to date evidence for what is effective. It is, however, not intended as a substitute for thorough medical assessment and clinical intervention. If you are concerned about your mental health consult your GP. Acknowledgments: This booklet is adapted with permission from Everyday Emotional Wellbeing (2001), a BBC Learning Support and Mental Health Foundation publication. Additional material from: The Mental Fitness Guide: Managing your Mind by Gillian Butler & Tony Hope, Oxford University Press, Oxford, 1995 and World Health Organisation (WHO) Guide to Mental Health in Primary Care 2000, the Royal Society of Medicine Press Ltd This booklet has been produced by Somerset County Council, Public Health

1 Everyday Emotional Wellbeing Contents PAGE Introduction 2 The Secret of Emotional Wellbeing 4 10 Basic Skills 4 Problem Solving 9 Five Ways to Wellbeing 10 Managing Depression 12 Mood Chart 18 Drugs and Alcohol 20 Managing Stress and Anxiety 22 Slow Breathing 24 Relaxation Exercise 25 Panic Attacks 27 Managing Anger 28 Self Help 30 Professional Help 31 Giving Support 37 Suggested Reading and Self Help 38 Local Organisations 39 National Organisations 43

2 Introduction Everyday wellbeing is about how we feel, think and behave. Nobody feels blissfully happy, thinks positive thoughts and behaves sensibly all the time. However, if you are in a pretty good state of mind, it is generally much easier to enjoy life and cope with its challenges. Looking after your state of mind is just as important as taking care of your body, yet most of us manage our physical health far better than our mental health. As soon as we feel a physical ache or pain we generally try to do something about it, but when we find ourselves feeling very low or stressed we tend to think it is just part and parcel of life and don’t do anything to improve the situation. If you do feel down, anxious or distressed, you are not alone. One in four of us experience a mental health problem in any one year. The phrase “mental health problems” covers many different conditions, ranging from mild or temporary distress to problems

3 Introduction which severely limit a person’s ability to cope with everyday life. The move from a mild state of anxiety or depression to a severe one can be very gradual, but it is important to recognise the signs so that action can be taken before the condition becomes serious or prolonged. Helpful Tips If you do feel down, anxious or distressed, you are not alone. One in four of us experience a mental health problem in any one year.

4 The Secret of Emotional Wellbeing 10 basic skills for gaining and maintaining emotional wellbeing 1. Set yourself achievable goals Helpful Tips Set yourself some goals. Make sure that Just as your goals are specific and achievable. achieving If they are too vague you will never know physical if you achieved them. If you set them too fitness high you will end up frustrated. Too low, takes time, and there will be nothing to aim for. Write practice and down short-term, middle and long-term commitment, goals. An example of a short-term goal will so too does concern things to do that day. A middle-term achieving goal could be to make a change to your mental fitness. lifestyle... like deciding to start jogging. A long-term goal might be to learn a new skill, change your job, college etc. 2. Be good to yourself Take notice of your achievements, however small and reward yourself. Think about what gives you pleasure and enjoy the reward. Tell others about your achievements. Giving time to activities we find rewarding increases our sense of wellbeing, whereas

5 The Secret of Emotional Wellbeing Helpful Tips a routine made up almost entirely of things To build self- that we have to do can have the opposite confidence effect. Doing things to put you in a good and self- mood is sensible, not self-indulgent; so esteem: don’t feel guilty about it. • Behave as if you’re more 3. Believe in yourself confident than you feel Self-confidence is concerned with how we • Learn from feel about our abilities. Self-esteem is your mistakes slightly different as it reflects the degree to • Speak which we value ourselves. You can build encouragingly up your self-confidence and self- esteem to yourself even if it has been low since childhood. • Do the best you can, but 4. Manage your time don’t try to be perfect Good time management means setting • Spend time goals and planning to tackle the most with people important things first. Do not waste time on who make you low priority jobs or spend valuable time on feel good. things outside of your control. Take 5-10 minutes each morning to plan the day.

6 The Secret of Emotional Wellbeing Prioritise jobs in this way: A = Absolutely essential B = Better done today C = Could wait D = Delegate/ask someone else to do it 5. Face and solve your problems We all have a tendency to avoid facing our problems. Avoidance is not helpful in the long run because it can make the problem worse, it can create new problems and it stops you getting on with your life and leads to more stress and tension. 6. Keeping things in perspective There is always more than one way of seeing things. This means that although you may not be able to choose the facts, you may be able to choose how you react to them. You can help yourself feel better and be more effective by looking at your situation with an open mind and being realistic about what you can manage.

7 The Secret of Emotional Wellbeing 7. Learning to relax Practising relaxation will give you more energy, decrease anxiety and irritability and reduce pains due to tense muscles. Relaxation time should be seen as an important part of your daily routine. 8. Expressing your feelings Expressing our feelings promotes a sense of wellbeing and freedom from tension. It helps us to recover from hurtful experiences, and also helps other people to understand what is going on inside us. Of course there are times when displays of emotion are not helpful, but hiding or holding back our feelings can cause tensions that affect our physical and mental health. 9. Managing your diet The foods you eat can play an important part in the way you feel, physically and mentally. Too much sugar, coffee or salt can cause tension and irritability, and alcohol is a depressant. For general wellbeing the secret is a balanced diet.

8 The Secret of Emotional Wellbeing 10. Take Exercise Regular exercise is good for us in many ways. It can increase our confidence and self-esteem, stimulate “feel good” chemicals in our bodies, provide an outlet for tension and frustration, relieve anxiety, help us sleep better and prevent some physical illnesses. Choose a sport or exercise you enjoy. Try and go outside each day and enjoy the natural things around you. If you have concerns about your health or fitness speak to your GP. Promoting health in your community Community Lifestyle Officers can help you and your community make positive health and lifestyle changes such as being more active, managing your weight or promoting wellbeing. They are there to work with communities to build on what already For more information go to: Healthy Somerset www.healthysomerset.co.uk or contact [email protected]

9 The Secret of Emotional Wellbeing exists locally and create new opportunities for people to improve their health and wellbeing. Problem solving – one step at a time Choose a problem that is causing you concern, then: Write down the problem. Be specific Write down a list of possible solutions Write down the advantages and disadvantages of each solution Choose a solution and break it down into steps Tackle each step, one at a time. If you have more than one problem, write them all down and put them in order of difficulty. Tackle the least difficult problem first.

10 Five Ways to Wellbeing Five Ways to Wellbeing Staying healthy is as much about your mind as it is about your body. Here are five very simple things you can do to boost your mood and feel happier. 1. Connect… If you feel isolated and lonely then your mental wellbeing can suffer. Connect with the people around you. Think of these connections as the cornerstones of your life and invest time in developing them. Building these connections will support and enrich you every day. 2. Be active… Getting active is great for your mental wellbeing, as well as your physical health and can improve confidence, reduce stress levels and boost your mood. Go for a walk or run. Step outside. Cycle. Play a game. Garden. Dance.

11 Five Ways to Wellbeing 3. Take notice… Be curious. Be aware of the world around you and your own thoughts and feelings. It is perfectly normal in life to experience stress and anxiety but noticing these feelings and taking some action can really help. 4. Keep learning… Learning new things throughout your lifetime is good for your brain. It’s fun and can build confidence and self-esteem. 5. Give… Do something nice for a friend, or a stranger. Look out, as well as in. Seeing yourself, and your happiness, linked to the wider community, can be incredibly rewarding and creates connections with the people around you. For more information: www.fivewaystowellbeing.org www.actionforhappiness.org

12 Managing Depression Helpful Tips Most of us have felt low from time to time, Most people but usually the low mood passes after a recover few days. Sometimes, a person sinks into completely depression to a point where they may need from professional help to get back to normal. depression. You should Depression does not mean that you are never give weak or lazy. It is a common illness like up. Try to live high blood pressure, diabetes or arthritis. one day at a It can occur at any age. The good news time and keep is that there are things you can do to help reminding yourself and treatments that work well. yourself that you will not Signs of depression always feel like this. When we become depressed, we may experience: Loss of identify and self-esteem Sadness, when there is maybe nothing to feel sad about Extreme guilt over minor matters A sense of failure, when this is not realistic

13 Managing Depression Loneliness, even among other people Tearfulness, when there is nothing to cry about Constant exhaustion Feelings of hopelessness, misery or despair Difficulty in concentrating or making decisions Thoughts of death or suicide. When to seek help You may be experiencing clinical depression and should seek help if your low mood or loss of interest in life: • interferes with your home, family or work life • lasts for two weeks or more • brings you to the point of thinking about suicide Talk to your GP or contact one of the mental health associations or voluntary organisation if you are concerned.

14 Managing Depression Coping with depression Helpful Tips Avoid sitting or lying about doing It is important nothing to be active even when Identify things you used to do you do not feel regularly and things which you used like it. Getting to enjoy going again can help you Plan to gradually increase the routine feel better of pleasant activities If a task seems too difficult, try breaking it into a series of small steps Above all reward yourself for your efforts Avoid discussions of bad feelings. Solving problems is more helpful If your appetite is poor, eat small quantities regularly and drink lots of fluids Keep to a normal sleep routine. Avoid daytime naps. At night get up if you are awake for 30 mins or more, and do something that will help you to relax

15 Managing Depression If you go off sex, keep some physical closeness with your partner and reassure them it is not personal but a temporary symptom. Depressive thinking When you are depressed there are changes in the way you think, as well as in how you feel. You tend to look on the negative side of everything, see the worst in yourself, in your life and your future. Once you are feeling down, you are more likely to remember the bad things that have happened and ignore the good ones. Negative thinking can also trigger depression and it slows down recovery. Identifying negative thinking Negative thoughts can be difficult to spot because they become a habit, they can flash quickly into your mind and most of us are not used to noticing our thoughts. Learning to spot and catch these negative thoughts is a skill you can master with time.

16 Managing Depression Some examples of negative thinking are: Thinking the worst, eg your boy/girl friend doesn’t phone. You assume they don’t like you any more Ignoring the positive and only seeing the negative, eg ‘The shelves I put up are no good because one screw fell out’ Taking things personally and blaming yourself for what others do, eg ‘My son failed that exam. I should have helped him more. I am a bad parent’. You may also have beliefs that are unrealistic: I should be happy all the time If someone is hurt by something I say or do, I am a bad person If I show emotion, I am weak If I don’t succeed, I am worthless. Changing negative thinking You can learn to think more positively with

17 Managing Depression Helpful Tips the 3 Step Approach and this will make a Assess your huge difference in your life. symptoms regularly and First, write down your negative consult your thoughts as soon as possible. If it’s doctor and/or difficult to notice any thoughts, try mental health noticing when you feel down, and ask worker if you ‘What went through my mind just have any before I started feeling sad’. problem. Second, ask yourself ‘Is what I believe TRUE?’ Ask yourself if everyone would have the same belief Think of other possible explanations for the event Try a different approach. For example, if your friend doesn’t phone, call him or her to ask why. Third, balance each unreasonable thought with a more realistic one. These should be different to the unreasonable belief Try to think of realistic statements Try to think of as many alternatives as possible.

18 Mood Chart If you are worried about feelings getting out of control, keep track of your feelings, thoughts and behaviour on a “mood chart”. This will help you notice anxious or negative thought patterns as soon as they begin, so you can start using your self-help strategies. Make a list of specific feelings, thoughts and behaviour that sometimes apply to you. Only you will know what to put in these lists, but here are some examples: Feelings I am aware of: • Sad • Lonely Thoughts that bother me: • Nobody likes me • I can’t cope Negative behaviour: • I’m trying to do too much at once • I’m avoiding people Positive checklist: • I am coping with life • I am in control of my thoughts and feelings Give each of your feelings, thoughts and behaviour a “rating” from 0 to 5. 0 = have not noticed any problems; 5 = things could hardly be any worse. For an example of a mood chart see opposite.

19 Mood Chart Mood chart see page 18 for instructions on using this chart Mon Tue Wed Thur Fri Sat Sun Feelings I am aware of: Thoughts that bother me: Negative behaviour: Positive checklist:

20 Drugs and Alcohol Check your drugs and alcohol intake People who are anxious or depressed may try to cope with their symptoms by drinking more alcohol, or using other substances like cannabis. This makes things worse. Alcohol Men and women should not drink more than 14 units a week on a regular* basis *Regularly means every day or most days of the week. As a rough guide, there’s ONE unit of alcohol in: half a pint of ordinary strength beer, lager or cider one small glass of wine a single pub measure of spirits. Spread your drinking over 3 or more days if you regularly drink as much as 14 units a week but try to have several alcohol free days each week. For more information on alcohol guidelines, easy ways to drink less and how to stick to them www.nhs.uk/oneyou/drinking

21 Drugs and Alcohol Young people under 18 Ideally children and young people should not drink alcohol at all until they are at least 15 years old. Other drugs There are risks involved in taking any other drugs. Users can never be sure of exactly what they are taking, what the drug is mixed with, and how strong it is. The effects can be unpredictable. It is particularly dangerous to mix different drugs, including taking a drug and drinking alcohol. Helpful Tips For the latest information about drugs and alcohol, their effects and the law, go to: www.talktofrank.com

22 Managing Stress and Anxiety It is normal to feel anxious if you are facing something dangerous or difficult, but it is not usual to feel anxious all the time or to feel that anxiety is ruling your life. Severe anxiety is like a “false alarm” – the body over-reacting to something that is not really dangerous. The most noticeable physical signs are nausea, light-headedness, sweating, a racing heart, palpitations and rapid breathing. People often react to severe anxiety by avoiding the situation that makes them feel bad. However, this is not helpful in the long run, because the more you avoid something, the more difficult it will seem to you. It also limits what you can do and does not give you the chance to discover that the situation was not really dangerous after all. Try making a plan to help you face your feared situation, with the least frightening event to be tackled first. When people are under stress, there is also a tendency to worry more than usual. Worry and unrealistic or negative thinking

23 Managing Stress and Anxiety can be triggers for anxiety. People who get anxious sometimes think in ways that bring on the anxiety or make it worse. You may also have beliefs about yourself and about other people that are unrealistic. Anxious people often imagine that other people are judging them harshly. Helpful Tips Coping with anxiety If your anxiety is severe, seek Learn to relax and do relaxing things help. Talking therapies can Reduce caffeine and avoid using help you feel alcohol more positive and in control. Regular physical exercise will help Prescribed drug treatment Make a plan to solve problems and can provide take action short-term help. Ask your Change the way you think. GP for advice or contact Remember you can learn to think more one of the realistically and this will make a huge organisations difference in your life. Use the 3 Step listed at the Approach (see Managing Depression). back of the booklet. Worry and negative thinking are habits which take time to change.

24 Managing Stress and Anxiety Slow breathing to reduce anxiety Anxiety can make you feel breathless. The natural response to this is to breathe in more or to “over breathe”. However, this makes the problem worse. The best solution is to slow down your breathing which will stop the unpleasant feelings of anxiety. Remember to breathe in, using your abdomen (not your chest). This is some- times called stomach breathing, because the abdomen should gently rise and fall rather than your upper chest. Helpful Tips Breathe in slowly through your nose Remember to the count of 3 seconds the technique of slow Then slowly breathe out to the count breathing of 3 seconds sounds very simple, will Pause for 3 seconds before breathing take practice in again to master but is very Continue this exercise for 5 minutes effective. or so Practise twice a day for 10 minutes (5 minutes is better than nothing)

25 Managing Stress and Anxiety Try to check and slow down your breathing during the day Use the slow breathing technique whenever you get anxious. Relaxation Exercise Before starting this exercise it is advised to talk to your GP about the pros and cons of gently tensing muscles. This particularly applies to people with high blood pressure or a history of heart problems. Choose a quiet place where you will not be interrupted Before you start, do a few gentle stretching exercises to relieve muscular tension Make yourself comfortable, whether sitting or lying down Start to breathe slowly and deeply, in a calm, effortless way

26 Managing Stress and Anxiety Gently tense, then relax, each part of your body, starting with your feet and working your way up to your face and head As you focus on each area, think of warmth, heaviness and relaxation Push any distracting thoughts to the back of your mind; imagine them floating away Don’t try to relax; simply let go of the tension in your muscles and allow them to become relaxed Let your mind go empty. Some people find it helpful to visualise a calm, beautiful place like a garden or meadow. Stay like this for about 20 minutes. Then take some deep breaths and open your eyes, but stay sitting or lying for a few moments before you get up.

27 Panic Attacks Panic attacks Helpful Tips Panic attacks are very frightening because The important they seem to come out of the blue. Most thing to people describe a sudden, overwhelming remember is sense of anxiety, including: that feelings of panic will Feelings of absolute terror never cause you any harm. Very rapid breathing and heartbeat Your body is simply gearing Dizziness or faintness itself up for a non-existent Sweating and hot or cold flushes danger Feelings of unreality. Coping with a panic attack Slow your breathing Stay where you are Remind yourself that you are safe and that the feeling will pass Try to distract yourself by looking hard at something nearby Face the situation again later.

28 Managing Anger Anger Anger needs to be expressed, because if it gets bottled up inside it can cause harm or boil over into rage. You are 6 times more likely to suffer from heart disease if you are persistently angry. Anger has to be expressed calmly, not aggressively. Remember that losing your temper is never a good solution. It may provide temporary relief, but later on you will feel bad, which can lead to more anger. First aid for anger Breathe slowly and deeply Slow down. Don’t rush into words or actions you may regret Count to 10 Walk away if possible Do something physical like a vigorous walk or housework Take some exercise but not a competitive sport as this can increase feelings of aggression.

29 Managing Anger How to tackle deeper, long-term feelings of anger Helpful Tips Talk to someone about the way you If you want to feel deal with your anger STOP Ask your GP for help in tackling your blaming others feelings and START to change If it is yourself you are angry with, yourself think whether you are blaming yourself unfairly Try to think about the bigger picture Express your feelings in writing or painting Practice techniques to make yourself more relaxed and stress-free Don’t take things personally Recognise your own early warning signs.

30 Self Help Self Help When concerned about your emotional health there is a lot you can do to help yourself. Help can also be found from families, friends and work colleagues. An important thing to accept is that there are usually no instant solutions to problems in life. Solving problems involves time, energy and work. When you are feeling depressed, you may not be feeling energet- ic or motivated to work. But if you are able to take an active part in your treatment, it should help your situation. Self-help creates self-determination. There may come a time when you feel you might benefit from additional help. Details of professional help can be found in this booklet, together with a list of local and national organisations that are there to help you. For more self help options see the ‘Suggested Reading’ on page 38 and the list of useful organisations, apps and websites at the back of this booklet.

31 Professional Help Here are some steps you may want to take in managing your problems: Support from your GP Surgery There are many sources of help to be found via your surgery. A GP is many people’s first point of contact when seeking help - a sizeable proportion of most GPs work is related to emotional problems. GPs can: Talk through your problems with you Talk about other sources of help in the community Prescribe medication Refer you to the Somerset Partnership Talking Therapies (see page 33) Refer you to specialist mental health services (see page 36).

32 Professional Help Your Practice Nurse, Health Visitor or District Nurse may also be able to help you manage your mental health difficulties and discuss options available in your surgery and community. Medication Sometimes when a person’s distress is acute, their GP may prescribe medication. Some people dislike the idea of taking medication, believing they should be able to manage without, but there are times when it is the best solution. Taking medication on its own is beneficial and it can help you benefit from other treatments. All medication has some side effects – usually minor but it is very important to not stop taking medication without consulting your doctor. Talking treatment (talking therapies) is also available privately and some non-statutory agencies provide free or low cost counselling. See useful organisations at the back of this booklet.

33 Professional Help Somerset Partnership Talking Therapies Service Many people, at some time in their life, will experience difficult emotional problems or psychological distress such as anxiety, stress or depression. This is a free and confidential psychological therapies service for people who are 18 years and over. They offer a variety of treatment approaches to meet a range of people’s emotional needs. Staff are trained in effective psychological interventions to help you move towards recovery. These include self-help, guided self help, psycho-educational courses and problem- focussed courses. If problems remain, some 1-1 therapy is available, such as Cognitive Behavioural Therapy (CBT) and Counselling. There are three simple ways to access the Talking Therapies service: 1. Speak to your GP to be referred to Talking Therapies 2. Self refer using the paper self referral form, available from most GP surgeries 3. Self refer using an electronic self referral form found at www.somersettalkingtherapies.nhs.uk

34 Professional Help What kind of difficulties can the service help you with? Anxiety or worry about your health Depression and low self-esteem Excessive worrying Extreme shyness and social phobia Loss and Adjustment Obsessive Compulsive disorder Panic and agoraphobia Problems after a traumatic event Specific phobias Stress and work related problems Body Image and eating difficulties

35 Professional Help Types of interventions available: Telephone assessment and triage Targeted Self-Help including materials for depression, stress, anxiety and childhood sexual abuse Psycho-educational courses to help you learn skills to deal with your difficulties and meet other people struggling with similar issues. They have courses to help with: low mood, stress and anxiety; self-esteem; assertiveness; loss and adjustment and managing your anger Telephone sessions with skilled workers guiding you through self help materials based on CBT Sessions focussing on sleep hygiene, medication management, low mood, anxiety, stress Advice and information including other organisations that can help Cognitive Behavioural Therapy Psychological Therapy

36 Professional Help Specialist mental health services Sometimes when problems become severe or people are at risk, your GP will talk to you about referral to your local specialist mental health service. This is a team of mental health staff including a Psychiatrist, Community Psychiatric Nurses (CPN), Clinical Psychologist, Social Worker, and other support staff. They are skilled and experienced in managing complex problems in a professional, confidential and sensitive manner. If you are concerned about your own, or someone else’s mental health, make an appointment to see your GP. Your GP will be able to discuss a referral with you to Talking Therapies or specialist mental health services.

37 Giving Support If someone close to you is experiencing emotional problems, encourage them to talk about their feelings and, if necessary, get advice from their GP. They may need a lot of support and their behaviour can be out of character and worrying. You can help by listening. Be reassuring and encouraging, but try not to tell them how they should feel or what they should do. Show appreciation, small successes should be recognised and celebrated. Anything that may help the person forget their problems for a while is beneficial. Practical help may be needed short term with everyday tasks. It can be very upsetting when a friend or relative is distressed, and you may well find yourself in a caring role that you did not choose. Ask friends and relatives for help. Outside support may also be helpful. Remember your emotional wellbeing is important too! See the Carers organisations listed at the back of the book.

38 Suggested Reading and Self-Help Mind Over Mood by Greenberger Dennis, Guildford Press, second edition. Overcoming Anxiety by Helen Kennerley, Robinson, second edition. A self help guide Overcoming Depression by Paul Gilbert, Robinson, third edition. A self help guide bOyvEerscpoiemCinoglinIn, Csoomnsntaiablaen&d Sleep Problems Robinson Reading Well Series of self-help books endorsed by health experts and people living with the conditions covered https://reading-well.org.uk/ DTheeprCeosmsiopnasbsyioMniachteelMleinCdreAepproach To Postnatal The Essential Guide to Life After Bereavement: Beyond Tomorrow by Judy Carole Kauffmann, Mary Jordan The Feeling Good Handbook by David Burns, Plume Books. The Relaxation and Stress Reduction Handbook by Davis Martha, New Harbinger bTyhePrSohfeesldsoornKSehvoinrtGGouuirdneayto Phobias and Panic For details of Health apps you may like to try please go to page 45

39 Local Organisations 2Sbomu.e..r.s..e..t..s.u..p..p..o..r..t..g..r.o..u..p...f.o..r..L..G...B..T..Q... y0o7u7n9g 913 6552 people .......................................... www.2bu-somerset.co.uk Age UK Somerset........................... 0845 643 4709 DAalbileymacatrilveitiCese,nstroec.i.a..l..c.l.u..b..s...a..n..d...t.r.a..i.n. in0g1823 252 945 opportunities ............................. www.alblifeskills.org HBeaalsltahmy lCiveinngtraen..d...c.h..i.l.d..r.e..n..’.s...c..e..n..t.r.e.... 01963 31 842 ............................ www.balsamcentre.org.uk Chard WATCH peer support project ............................................ 0750 623 8540 ............................. www.watchproject.org.uk CCietnizteranlsnuAmdvbiecreto connect to local branch ............................................ 0344 488 9623 For local information go to local websites Mendip...............www.citizensadvicemendip.org.uk Sedgemoor..................www.sedgemoorcab.org.uk South Somerset.......................................................... ...www.citizensadvicesouthsomerset.org.uk Taunton.............www.citizensadvicetaunton.org.uk West Somerset Advice Centre Freephone ............................................ 0800 802 1808 ..................www.westsomersetadvice.org.uk Combat Stress................................ 0800 138 1619 .............................www.combatstress.org.uk Cruse Bereavement Care............... 01458 898 211 Domestic Abuse Free Phone Helpline for Somerset................................... 0800 694 9999

40 Local Organisations Elim Connect Community Centre in Wells ............................................ 01749 677 097 Equilibrium The Bi Polar organisation ............................................ 01823 323 363 ............................www.bipolarfoundation.org Farming Community Network National free number........... 0300 011 1999 Local branch........................ 01934 712 128 HWeealldssbaUspe.d...m...e..n..t.a..l..h..e..a..l.t.h...c..h..a..r.i.t.y..... 01749 670 667 ...........................www.headsupsomerset.org Healthwatch Somerset................... 01278 264 405 ..................www.healthwatchsomerset.co.uk Mankind Male domestic abuse victims ............................................ 01823 334 244 Mendip Health Connections to improve health and wellbeing ................................. 01373 468 368 ............www.healthconnectionsmendip.org Men in Sheds Find a local Shed ...............................www.menssheds.org.uk Mind in Somerset.........www.mindinsomerset.org.uk Bridgwater Office................ 01278 421 190 Taunton Office..................... 01823 334 906 Yeovil Office........................ 01935 474 875 MOuint doLf ihnoeu(rSs olismteenrsinegt)s..e..r.v..i.c.e............. 01823 276 892 FMoinr dpLeoinpeleTwrahnosi.d..e..n..t.i.f.y..a..s...T..r.a..n..s..,..A..g. e0n3d0e0r, 330 5468 Gender Fluid, Non-binary Patient, Advice and Liaison Service (PALS) ............................................ 0800 085 1067

41 Local Organisations Relate relationship counselling.... 0300 100 1234 .........................................www.relate.org.uk Rethink Mental Illness.................... 01823 354 879 .............................................www.rethink.org Rusty Road 2 Recovery................. 0737 601 4007 .....................www.rustyroad2recovery.co.uk S24amhoaurirtaconnsf.i.d..e..n..t.i.a..l.e..m...o..t.i.o..n..a..l..s..u..p..p..o rt. 116 123 Somerset has a branch in Taunton and Yeovil Seed of Hope Growing recovery.......... 0796 981 6110 .....................................www.seedofhope.org.uk Somerset and Avon Rape and Sexual Abuse Support Helpline Women & girls .................... 0808 801 0456 Men & boys......................... 0808 801 0464 ........................................www.sarsas.org.uk Somerset Carers Network............. 0800 316 8600 ..............................www.somersetcarers.org SInofomrmerasteiotnCahnodiacdevsi.c..e..wonwwa.wsoidmeerrasnegtcehooficseesr.voicrge.suk and support groups in Somerset Somerset Counselling Service...... 01823 337 049 .................................www.scctaunton.org.uk Somerse..t...D..i.r..e..c..t..-..C...o..u..n..t.y..C...o..u..n..c..i.l.s. e0rv3i0ce0s123 2224 SSoermviecresseftoDr irnudgiv&iduAalclso,hfaoml Silyermveicmebsers and friends, of all ages .............................0300 303 8788 (24 hours) .......................www.turning-point.co.uk/sdas

42 Local Organisations Somerset Mental Wellbeing Service ............................................ 01823 255 917 .........................................www.smws.org.uk Somerset Partnership NHS Foundation Trust ............................................ 01278 432 000 .....................................www.sompar.nhs.uk Suicide Bereavement Support Services ............................................ 0300 330 5463 suicidebereavement.wixsite.com/somerset Swan Advocacy.............................. 0333 344 7928 ...........................www.swanadvocacy.org.uk SWEDA Eating Disorders Association ............................................ 01749 343 344 .........................................www.swedauk.org The Bridge Sexual assault support ............................................ 0117 342 6999 .......................www.thebridgecanhelp.org.uk VCiocmtomriuanPityarakctCivoitmiesmfuornaitlyl aCgeenstirne.B..r id0g1w27a8te4r 22 255 ............................................www.vpcc.co.uk ZLoincgalSsopmoretsrsaentd...a..c..t.i.v.i.t.i.e..s...w..e..b..s..i.t.e.....www.sasp.co.uk

43 National Organisations Alcohol Advice......................www.drinkaware.co.uk Action for Children ....www.actionforchildren.org.uk Action for Happiness ........................www.actionforhappiness.org Anxiety UK....................................... 0344 477 5774 ...................................www.anxietyuk.org.uk Association for Postnatal Illness.. 020 7386 0868 ................................................www.apni.org BdiesaortdIenfrosrmation, support and advice around eating Youth line............................ 0808 801 0711 Help line.............................. 0808 801 0677 Student line......................... 0808 801 0811 ............................................www.b-eat.co.uk Bipolar Organisation...................... 0333 323 3880 ....................................www.bipolaruk.org.uk British Association for Counselling and Psychotherapy (BACP).................. 01455 883 300 ............................................www.bacp.co.uk CRaailsminzgonawe.a..r.e..n..e..s..s...o..f..d..e..p.r..e..s.s..i.o..n...a..m. o0n8g0y0ou5n8g5m8e5n8 ...................................www.thecalmzone.net ChildLine................................................ 0800 11 11 .....................................www.childline.org.uk Debt Line – National....................... 0808 808 4000 .............................www.nationaldebtline.org Depression Alliance.....www.depressionalliance.org Drinkaware............................www.drinkaware.co.uk

44 National Organisations SGuapmpcoartrea.n..d...in..f.o..r..m...a..t.io..n...f.o..r...g..a..m...b..li.n..g 0800 8020 133 problems ....................................www.gamcare.org.uk cMoevnetrainlgHweaidlethraFnoguendofamtioenntLaol nhgeaslttahntdoipnigcscharity ..............................www.mentalhealth.org.uk NMaintidonInalfomLeinntea.l..h..e..a..l.t.h...c..h..a..r.i.t.y...p..r.o..v..id. in0g30u0p 123 3393 information and advice to date ..........................................www.mind.org.uk MSeolfohdeslcpotpooel..t.o...l.i.f.t..y.o..u..r...m...o..o.d...www.moodscope.com National Bullying Helpline............. 0845 225 5787 ..............www.nationalbullyinghelpline.co.uk NHS Choices............................................................. www.nhs.uk/conditions/stress-anxiety-depression PMAeCntEal..h..e..a..lt.h...s..u..p.p..o..r.t..f.o..r..L..G...B..T...y..o.u..n..g.. p0e2o0p7le7in00th1e3U2K3 ......................................www.pacehealth.org.uk PPArePvYenRtUioSn..o..f..y.o..u..n..g...s..u..i.c..i.d..e...h..e..lp..l.i.n..e. 0800 068 4141 ......................................www.papyrus.org.uk IRnefothrminaktioMne,natdavliIclelnaensds.s..u..p..p..o..r.t..f.o..r..p. e0o3p0le0 5000 927 by serious mental health problems affected ............................................www.rethink.org Samaritans....................................................116 123 .....................................www.samaritans.org SANELine........................................ 0300 304 7000 ..........................................www.sane.org.uk

45 National Organisations TParolkvitdoinFgrafrneke..a..n..d...c.o..n..f.i.d..e..n..t.i.a..l..i.n..f.o..r.m a0t3io0n0 123 6600 and advice about drugs .....................................www.talktofrank.com TOhnelinMeixg.u..id..e...t.o...l.i.f.e...f.o..r..1..6..-.2..5...y..e..a..r.-.o..l.d s0808 808 4994 ............................................www.themix.org NTiamtieontaol Ccahmanpgaeig.n...p..r..o..v.i.d..i.n..g...r.e..s..o..u..r.c. e0s2a0n8d2s1u5p2p3o5rt6 to end mental health discrimination ......................www.time-to-change.org.uk ATrimiusmtpohheOlpvesruPffehroebrsiao..f..p..h..o..b..i.a..s..,..o..b s0e1s2s2iv5e422 740 compulsive and anxiety disorders ..............................................www.topuk.org IYnofournmgaMtioinndasn.d...s..u..p..p..o..r.t..f.o..r..c..h..i.l.d..r.e..n.. a0n2d07 089 5050 young people ...............................www.youngminds.org.uk A few apps you may like to try: Ahacptipoienrfloifre Happiness – daily companion for a CALM –help with meditation and sleep wHeeall-dressptaecdelif-elive a healthier, happier, more mEleenfrtiaelnhdesal-thsucphpaoritryti,vMe ionndline community from the eSvtaeyryAdlaivyelif-eessential suicide prevention for

Whether you sometimes experience difficulties yourself or are supporting someone else who struggles with anxiety or depression, this booklet is for you. It gives you useful tips on managing these problems and advice about when and where to seek further help. Importantly, it looks at things we can all do to avoid mental distress and improve our everyday emotional wellbeing. For further copies of this booklet visit www.healthysomerset.co.uk/resources or email [email protected]. Free limit orders available and can be collected from one of our participating collection points. To be advised when you order.